BEAR SWIMMING Workout 060514

Light group stretch and discussion of Jochums article, then into a 321 warmup set: 3oo Swim, 200 Pull,100 Kick. STRENGTH THURSDAY We will do 10 x 100 alternating stroke and freestyle on a good rest interval allowing for 100% effort swims. In between each pair we will do core strengthening excercises. 6 x 50 Kick sprints flutter on the minute. 1 x 300 Kick on back alternating flutter and dolphin. 20 x 50 on the minute (descend each group of 4). 150 free with underwater flips. 200 hypoxic :11,11,13,13. 100 Stickels butterfly drill. 300 warm down Junior set will be reduced by 30%. Thank you